{"id":7747,"date":"2021-07-05T19:33:53","date_gmt":"2021-07-05T19:33:53","guid":{"rendered":"http:\/\/localhost:8888\/fitpass\/?p=7747"},"modified":"2023-01-11T19:08:42","modified_gmt":"2023-01-11T19:08:42","slug":"como-evitar-lesiones-al-correr","status":"publish","type":"post","link":"https:\/\/www.fitpass.com\/mx\/blog\/2021\/07\/05\/como-evitar-lesiones-al-correr\/","title":{"rendered":"\u00bfC\u00f3mo evitar lesiones al correr?"},"content":{"rendered":"
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Correr es una de las actividades f\u00edsicas por excelencia. No obstante, contin\u00faa siendo una actividad de alto impacto. \u00bfC\u00f3mo podemos <\/span>evitar lesiones al correr<\/span>? <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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No<\/span> cabe<\/span> duda<\/span> de<\/span> que<\/span> correr<\/span> es<\/span> una<\/span> de<\/span> las<\/span> actividades<\/span> preferidas<\/span> de<\/span> la<\/span> gente<\/span> para<\/span> mantenerse<\/span> en<\/span> forma.<\/span> Es<\/span> un<\/span> ejercicio<\/span> relativamente<\/span> accesible<\/span> y,<\/span> por<\/span> distintas<\/span> razones,<\/span> se<\/span> convierte<\/span> en<\/span> un<\/span> momento<\/span> exponencialmente<\/span> gratificante.<\/span> No<\/span> obstante,<\/span> sigue<\/span> siendo<\/span> una<\/span> actividad<\/span> de<\/span> alto<\/span> impacto,<\/span> lo<\/span> que<\/span> significa<\/span> que<\/span> puede<\/span> llegar<\/span> a<\/span> provocar<\/span> lesiones<\/span> si<\/span> no<\/span> se<\/span> realiza<\/span> adecuadamente.<\/span> As\u00ed<\/span> que,<\/span> \u00bfc\u00f3mo<\/span> evitar<\/span> lesiones<\/span> al<\/span> correr?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u00bfC\u00f3mo<\/span> podemos<\/span> evitar<\/span> lesiones<\/span> al<\/span> correr?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Aqu\u00ed<\/span> te<\/span> dejamos<\/span> algunos<\/span> consejos<\/span><\/a> para<\/span> poder<\/span> evitar<\/span> lesiones<\/span> al<\/span> correr:<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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1.-<\/span> Utilizar<\/span> el<\/span> calzado<\/span> adecuado.<\/span> Esto<\/span> debe<\/span> ayudarnos<\/span> a<\/span> amortiguar<\/span> el<\/span> impacto<\/span> de<\/span> correr<\/span> en<\/span> los<\/span> pies,<\/span> protegiendo<\/span> las<\/span> extremidades<\/span> inferiores.<\/span><\/div>\n<\/div>\n
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Se<\/span> estima<\/span> que<\/span> se<\/span> debe<\/span> de<\/span> cambiar<\/span> de<\/span> calzado<\/span> cada<\/span> 800<\/span> kil\u00f3metros<\/span> recorridos<\/span> o<\/span> cada<\/span> a\u00f1o<\/span> (lo<\/span> que<\/span> suceda<\/span> primero).<\/span> Esto<\/span> para<\/span> mantener<\/span> la<\/span> absorci\u00f3n<\/span> de<\/span> impacto<\/span> y<\/span> el<\/span> apoyo<\/span> a<\/span> un<\/span> nivel<\/span> adecuado.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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2.-<\/span> Calentamiento<\/span> y<\/span> enfriamiento.<\/span> Un<\/span> buen<\/span> calentamiento<\/span> nos<\/span> ayuda<\/span> a<\/span> brindarle<\/span> tiempo<\/span> al<\/span> cuerpo<\/span> y<\/span> prepararnos<\/span> tanto<\/span> f\u00edsica<\/span> como<\/span> mentalmente<\/span> para<\/span> la<\/span> consecuente<\/span> realizaci\u00f3n<\/span> del<\/span> ejercicio.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Se<\/span> estima<\/span> que<\/span> debe<\/span> incluir<\/span> ejercicios<\/span> cardiovasculares,<\/span> estiramientos<\/span> y<\/span> ejercicios<\/span> espec\u00edficos<\/span> para<\/span> correr.<\/span> Por<\/span> otro<\/span> lado,<\/span> el<\/span> enfriamiento<\/span> nos<\/span> otorga<\/span> apoyo<\/span> para<\/span> regresar<\/span> \u201ca<\/span> la<\/span> normalidad\u201d<\/span> despu\u00e9s<\/span> de<\/span> ejercitarnos.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Te puede interesar: <\/span>\u00bfCu\u00e1les son los mejores tenis para correr en 2021?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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3.-<\/span> Estirar<\/span> y<\/span> fortalecer.<\/span> Estirar<\/span> con<\/span> regularidad<\/span> mejora<\/span> y<\/span> mantiene<\/span> nuestra<\/span> flexibilidad.<\/span> Esto<\/span> protege<\/span> nuestro<\/span> cuerpo<\/span> de<\/span> posibles<\/span> lesiones<\/span> por<\/span> ejercicio<\/span> excesivo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Podemos<\/span> proteger<\/span> articulaciones,<\/span> ligamentos<\/span> y<\/span> m\u00fasculos<\/span> si<\/span> hacemos<\/span> ejercicios<\/span> de<\/span> fortalecimiento.<\/span> De<\/span> este<\/span> modo<\/span> nos<\/span> aseguramos<\/span> que<\/span> el<\/span> cuerpo<\/span> sea<\/span> lo<\/span> suficientemente<\/span> resistente<\/span> para<\/span> perdurar<\/span> despu\u00e9s<\/span> de<\/span> correr.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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4.-<\/span> Recuperaci\u00f3n<\/span> necesaria.<\/span> Otorgarle<\/span> tiempo<\/span> de<\/span> recuperaci\u00f3n<\/span> a<\/span> nuestro<\/span> cuerpo<\/span> resulta<\/span> fundamental.<\/span> Tambi\u00e9n<\/span> se<\/span> recomienda<\/span> hidratarse<\/span> al<\/span> t\u00e9rmino<\/span> de<\/span> cada<\/span> entrenamiento.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Se<\/span> estima<\/span> que<\/span> la<\/span> verdadera<\/span> optimizaci\u00f3n<\/span> del<\/span> cuerpo<\/span> ocurre<\/span> durante<\/span> el<\/span> descanso,<\/span> en<\/span> lugar<\/span> de<\/span> al<\/span> momento<\/span> de<\/span> correr.<\/span> Por<\/span> lo<\/span> que<\/span> si<\/span> carecemos<\/span> de<\/span> tiempo<\/span> de<\/span> recuperaci\u00f3n,<\/span> esto<\/span> puede<\/span> mermar<\/span> nuestro<\/span> rendimiento<\/span> o<\/span> incluso<\/span> derivar<\/span> en<\/span> una<\/span> lesi\u00f3n.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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5.-<\/span> Siempre<\/span> escuchar<\/span> al<\/span> cuerpo.<\/span> Tener<\/span> la<\/span> capacidad<\/span> de<\/span> escuchar<\/span> y<\/span> detectar<\/span> lo<\/span> que<\/span> nuestro<\/span> cuerpo<\/span> nos<\/span> quiere<\/span> decir<\/span> es<\/span> de<\/span> mucha<\/span> importancia.<\/span> El<\/span> dolor<\/span> que<\/span> podemos<\/span> sentir<\/span> suele<\/span> ser<\/span> un<\/span> claro<\/span> indicador<\/span> de<\/span> una<\/span> lesi\u00f3n,<\/span> si<\/span> lo<\/span> ignoramos<\/span> esto<\/span> puede<\/span> agravar<\/span> la<\/span> situaci\u00f3n. <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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\u00bfPor<\/span> qu\u00e9<\/span> se<\/span> pueden<\/span> producir<\/span> lesiones<\/span> al<\/span> correr?<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Algunas<\/span> de<\/span> las<\/span> causas<\/span><\/a> m\u00e1s<\/span> comunes<\/span> que<\/span> resultan<\/span> en<\/span> lesiones<\/span> al<\/span> momento<\/span> de<\/span> correr,<\/span> son<\/span> las<\/span> siguientes. <\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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1.-<\/span> Usar<\/span> un<\/span> calzado<\/span> inadecuado.<\/span> Aquellos<\/span> tenis<\/span> que<\/span> son<\/span> inc\u00f3modos<\/span><\/a>,<\/span> que<\/span> te<\/span> frenan,<\/span> que<\/span> no<\/span> se<\/span> adaptan<\/span> a<\/span> tus<\/span> pies<\/span> o<\/span> tu<\/span> tipo<\/span> de<\/span> cuerpo<\/span> pueden<\/span> ocasionar<\/span> lesiones.<\/span> Del<\/span> mismo<\/span> modo,<\/span> si<\/span> no<\/span> disminuyen<\/span> el<\/span> impacto<\/span> de<\/span> cada<\/span> pisada,<\/span> puede<\/span> resultar<\/span> contraproducente.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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2.-<\/span> El<\/span> tipo<\/span> de<\/span> pisada.<\/span> Heel<\/span> strike<\/span> (parte<\/span> trasera),<\/span> Midfoot<\/span> strike<\/span> (parte<\/span> central)<\/span> o<\/span> Forefoot<\/span> strike<\/span> (parte<\/span> delantera),<\/span> todos<\/span> tienen<\/span> sus<\/span> pros<\/span> y<\/span> sus<\/span> contras.<\/span> De<\/span> acuerdo<\/span> a<\/span> ciertos estudios<\/span><\/a>,<\/span> los<\/span> corredores<\/span> de<\/span> \u00e9lite<\/span> suelen<\/span> apostar<\/span> por<\/span> la<\/span> parte<\/span> media<\/span> o<\/span> la<\/span> parte<\/span> delantera<\/span> del<\/span> pie,<\/span> mientras<\/span> que<\/span> la<\/span> mayor\u00eda<\/span> de<\/span> runners<\/span> recreativos<\/span> apoyan<\/span> el<\/span> tal\u00f3n<\/span> en<\/span> primer<\/span> lugar.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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En<\/span> realidad,<\/span> no<\/span> existe<\/span> un<\/span> consenso<\/span> general<\/span> que<\/span> indique<\/span> el<\/span> tipo<\/span> de<\/span> pisada<\/span> que<\/span> se<\/span> debe<\/span> usar.<\/span> Esto<\/span> debido<\/span> a<\/span> que<\/span> influyen<\/span> muchos<\/span> factores<\/span> en<\/span> el<\/span> proceso<\/span> como<\/span> lo<\/span> son:<\/span> el<\/span> calzado<\/span> que<\/span> utilizamos,<\/span> el<\/span> nivel<\/span> atl\u00e9tico<\/span> que<\/span> cada<\/span> persona<\/span> posea,<\/span> la<\/span> velocidad,<\/span> la<\/span> t\u00e9cnica<\/span> de<\/span> carrera<\/span> y<\/span> otros<\/span> factores<\/span> biomec\u00e1nicos.<\/span> Por<\/span> lo<\/span> que<\/span> es<\/span> recomendable<\/span> consultar<\/span> primero<\/span> con<\/span> un<\/span> profesional<\/span> o<\/span> especialista<\/span> antes<\/span> de<\/span> entrenar.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Lee m\u00e1s: <\/span>\u00bfQu\u00e9 es el d\u00e9ficit cal\u00f3rico?<\/span><\/a><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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3.-<\/span> Un<\/span> peso<\/span> elevado.<\/span> Tener<\/span> un<\/span> peso<\/span> por<\/span> encima<\/span> de<\/span> lo<\/span> ideal<\/span> (para<\/span> cada<\/span> persona)<\/span> puede<\/span> ocasionar<\/span> que<\/span> nuestras<\/span> articulaciones<\/span> reciban<\/span> un<\/span> mayor<\/span> impacto.<\/span> A<\/span> la<\/span> larga<\/span> esto<\/span> puede<\/span> llegar<\/span> a<\/span> derivar<\/span> en<\/span> una<\/span> lesi\u00f3n.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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4.-<\/span> Disfunciones<\/span> articulares<\/span> y<\/span> una<\/span> mala<\/span> postura.<\/span> Si<\/span> padecemos<\/span> de<\/span> ciertas<\/span> disfunciones<\/span> articulares<\/span> debemos<\/span> solicitar<\/span> ayuda<\/span> profesional<\/span> antes<\/span> de<\/span> realizar<\/span> actividad<\/span> f\u00edsica.<\/span> Una<\/span> mala<\/span> postura<\/span> al<\/span> correr<\/span> puede<\/span> llegar<\/span> a<\/span> ocasionar<\/span> sobrecarga<\/span> en<\/span> determinadas<\/span> \u00e1reas<\/span> del<\/span> cuerpo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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5.-<\/span> El<\/span> terreno<\/span> en<\/span> el<\/span> que<\/span> corramos.<\/span> Aunque<\/span> algunas<\/span> personas<\/span> prefieren<\/span> correr<\/span> en<\/span> terrenos<\/span> irregulares<\/span> como<\/span> forma<\/span> de<\/span> \u201cfortalecer<\/span> los<\/span> tobillos\u201d,<\/span> tambi\u00e9n<\/span> hay<\/span> que<\/span> saber<\/span> que<\/span> el<\/span> no<\/span> tener<\/span> un<\/span> apoyo<\/span> firme<\/span> puede<\/span> resultar<\/span> en<\/span> lesi\u00f3n.<\/span> Del<\/span> mismo<\/span> modo,<\/span> correr<\/span> en<\/span> terrenos<\/span> excesivamente<\/span> duros<\/span> y<\/span> sin<\/span> absorber<\/span> el<\/span> impacto<\/span> puede<\/span> ser<\/span> perjudicial.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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POR: Mario Badillo – Samadhi<\/span><\/div>\n<\/div>\n
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_________<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Samadhi<\/span> es un espacio dedicado a promover tu bienestar y desarrollo.<\/span><\/div>\n<\/div>\n
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\u00a0<\/span><\/div>\n<\/div>\n
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Nuestra plataforma enfocada en Wellness, Fitness y Nutrici\u00f3n te acompa\u00f1ar\u00e1 para que logres tu mejor versi\u00f3n. M\u00e1s contenido de Samadhi en <\/span>samadhi.io<\/span><\/a> . Tambi\u00e9n s\u00edguelos en IG: <\/span>@Samadhi.io <\/span><\/a> y FB como: <\/span>@Samadhi.io <\/span><\/a><\/div>\n<\/div>\n
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Mario Badillo<\/span> es un joven entusiasta, amante de los deportes y apasionado por contar las mejores historias que tengan un impacto positivo en el p\u00fablico. <\/span><\/div>\n<\/div>\n
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<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Correr es una de las actividades f\u00edsicas por excelencia. No obstante, contin\u00faa siendo una actividad de alto impacto. \u00bfC\u00f3mo podemos […]<\/p>\n","protected":false},"author":2,"featured_media":7748,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[33],"tags":[],"yoast_head":"\n\u00bfC\u00f3mo evitar lesiones al correr? - Blog Fitpass<\/title>\n<meta name=\"description\" content=\"Correr es una de las actividades f\u00edsicas por excelencia. No obstante, contin\u00faa siendo una actividad de alto impacto. \u00bfC\u00f3mo podemos evitar lesiones al correr? No cabe duda de que correr es una de las actividades preferidas de la gente para mantenerse en forma. Es un ejercicio relativamente accesible y, por distintas razones, se convierte en un momento exponencialmente gratificante. No obstante, sigue siendo una actividad de alto impacto, lo que significa que puede llegar a provocar lesiones si no\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitpass.com\/mx\/blog\/2021\/07\/05\/como-evitar-lesiones-al-correr\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfC\u00f3mo evitar lesiones al correr? - Blog Fitpass\" \/>\n<meta property=\"og:description\" content=\"Correr es una de las actividades f\u00edsicas por excelencia. No obstante, contin\u00faa siendo una actividad de alto impacto. \u00bfC\u00f3mo podemos evitar lesiones al correr? No cabe duda de que correr es una de las actividades preferidas de la gente para mantenerse en forma. Es un ejercicio relativamente accesible y, por distintas razones, se convierte en un momento exponencialmente gratificante. 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